THIS quick test can reveal your risk of type 2 diabetes.
The lifelong condition causes a person's blood glucose (sugar) level to become too high, which can lead to severe complications if left untreated.
There are two main types of diabetes: type 1, which is less common and not preventable, and type 2, which is mostly linked to weight gain.
There are approximately 5.6 million people in the UK who live with diabetes - 90 per cent of which have type 2.
A further 2.4million have blood glucose levels above the normal range but not high enough to be diagnosed as having diabetes.
This is sometimes known as pre-diabetes, and if you have it, you have a greater risk of developing full-blown diabetes.
It can go undetected for years because their symptoms, which include peeing more than normal and feeling tired, are hard to spot and can be easily brushed off as something else.
If left untreated, it can lead to heart and kidney disease, vision loss, nerve and brain damage, severe infections and even death.
This can help you determine if you're likely to have type 2 diabetes in the future.
All you need to partake is a tape measure and scales.
The quiz, created by Diabetes UK, considers your weight, waist-to-hip ratio, age, and ethnicity before giving you a risk score between one and 47.
The higher your risk score, the more at risk of diabetes you are.
The good news is that around 80 per cent of cases of type 2 diabetes are preventable.
If you are overweight or have a large waist, type 2 diabetes can be avoided or delayed by reducing your weight and waist size.
Every kilogram lost is linked to a .
A healthy diet and increased activity will help you manage your weight.
Please note that this tool may not be accurate for anyone undergoing diabetes treatment.
Whether you’ve been diagnosed with type 2 diabetes, have been warned that you may be at risk, or simply want to take precautions to stay free from type 2 diabetes, these are some of the lifestyle adjustments you need to be making…
1. Make carbs, complex
Dr Caitlin Hall, Chief Dietitian and Head of Clinical Research at, says it’s wise to avoid simple carbohydrates such as sweets, chocolate, soft drinks, white bread and white rice.
“These are examples of ‘simple’ carbohydrates that give you a spike in blood sugar and cause insulin to be released.
“A rapid rush of energy is followed by a crash.
“High blood sugar can damage organs and tissues over time, leading to a range of complications such as heart disease, kidney disease, nerve damage, and eye problems.”
Switch to complex carbs such as whole grain breads, wholemeal pasta and brown rice.
2. Avoid trans fats
Saturated and trans fats are best avoided according to Dr Hall.
“A diet high in saturated and trans fats can lead to inflammation, which can contribute to insulin resistance and the development of type 2 diabetes.
“They can also contribute to the accumulation of fat in and around organs like the liver and pancreas, which can interfere with the organs' ability to produce and respond to insulin.”
These fats are often found in fried foods, processed baked goods such as cakes and pastries, the meat of skin and high fat dairy foods like cream and butter.
3. Fill up on fibre
“Foods that are high in prebiotic fibre can play a big role in reducing the risk of, and reversing, type 2 diabetes,” says Dr Hall.
“Fibre absorbs water in the gut and delays emptying, which in turn slows down the absorption of sugar into the bloodstream and prevents ‘spikes’ in blood sugar levels.”
She recommends oats, rye, barley, chicory, onion, asparagus, artichokes, beans and parsnips, which are all good sources of prebiotic fibre.
Dr Hall also adds that prebiotic fibre is an excellent fuel for the good bacteria in our guts, also known as our gut microbiome.
“Properly fuelling the microbiome increases its production of short-chain fatty acid molecules (SCFAs) which help reduce diabetes risk.”
4. Get moving
You don’t need to exercise intensely, but has found that exercise is helpful in preventing and potentially reversing type 2 diabetes, as it can help to improve insulin sensitivity.
Aim to incorporate more movement into your day by walking when possible, swapping the lift for the stairs, and adding some resistance-based exercise into your week, either using weights, or your own bodyweight.
5. Eat a Mediterranean diet
“Following a Mediterranean style diet has good evidence for reducing the risk of developing type 2 diabetes,” says Dr Paul McArdle, Dietitian for the .
“This is a diet that includes lots of vegetables, salad and fruit; very few processed foods; less red and processed meat; more fish and shellfish; olive oil as the main source of dietary fat and few foods high in sugar."
6. Lose weight
“The best way to put type 2 diabetes into remission is to lose weight if you are overweight or obese,” says Dr McArdle.
“The research shows that as little as 5kg weight loss could help but losing 15kg is likely to put type 2 diabetes into remission for a lot of people living with obesity, especially if the weight is lost as soon as possible after diagnosis.”
He adds that various dietary approaches to lose weight, supported by a healthcare professional, can help with type 2 diabetes remission.
“The first is to follow a low-calorie diet of roughly 850 calories for about 12 weeks.
“This is based on meal replacements of shakes, soups and bars and is followed by a staged reintroduction of normal food and education about portion sizes.”
